WOD Blog
 | Mon, Apr 6 2020 |  |
 | Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ |
| Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party |
| Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
| FULLY LOADED 200406 | PARTIALLY LOADED 200406 | UNLOADED 200406 |
FULLY LOADED 200406(Time) (Rx) 3 Rounds Every 10minutes perform: *4 Muscle-ups *8 Strict Handstand Pushups *12 Hang Power Snatch (95/65 lb.) *Run 800m ____________________________________ SCORE: Total time to complete workout-minus rest between rounds. GOAL: 6-7min/round Each round is intended to be done as fast as possible. The faster you go, the more rest you will get! You may still be breathing a little by the time they need to go again, but your body should be recovered enough to still be able to perform the first two movements unbroken. The run is going to be a big factor in your overall performance since it takes up the biggest chunk of each round. The goal is to run as hard as you can for an 800m for each given round. Ideally, this is the same pace across all three rounds. Today as an opportunity for you to get some skills practice in while you are fresh. Muscle-ups and HSPU are at the start of each round and then you end each round with the light Snatches and Run. The amount of rest each round should be 2-3 minutes at the end of each round which will give you enough rest to start hard again. The low reps are designed for you to really shoot for Rx today.
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